Steps to Miles Calculator
Convert steps to miles and kilometres from your height and sex, or your measured stride — with walking or running pace, time, calories burned and a steps-to-distance table.
How it works
walking stride ≈ height × 0.413 (women) or 0.415 (men) · running stride ≈ speed ÷ cadence · miles = steps × stride(in) ÷ 63,360 · km = miles × 1.609 · time = distance ÷ speed · calories = MET × 3.5 × weight(kg) × minutes ÷ 200
Step counters measure steps, not distance, so the conversion depends on your stride: the distance from one heel to the next. A widely used estimate puts the walking stride at about 41% of your height (0.413 × height for women, 0.415 for men), which the calculator uses when you leave the stride at 0. Running strides are much longer, so for running paces the stride is estimated from your speed and cadence (steps per minute) instead. For the most accurate answer, walk a measured distance such as a running track, count your steps and enter your own stride. The pace you choose also gives the time it takes and the calories burned, using MET values from the Compendium of Physical Activities and your body weight.
Worked example
A 68 in (5′8″) man walking at an average 3 mph: stride ≈ 68 × 0.415 = 28.2 in. 10,000 steps × 28.2 ÷ 63,360 = 4.45 miles (7.17 km), or about 2,245 steps per mile. At 3 mph that takes about 1 hour 29 minutes, and at 160 lb (72.6 kg) and 3.5 MET it burns about 3.5 × 3.5 × 72.6 × 89 ÷ 200 ≈ 396 kcal.
Sources: Compendium of Physical Activities (walking and running METs) · ACSM — metabolic calculations (kcal = MET × 3.5 × kg ÷ 200 per minute)
Frequently asked questions
How many steps are in a mile?
Usually 2,000–2,500 walking steps, depending on height and pace: taller people and faster walkers take fewer, longer steps. Running takes roughly 1,300–1,700 steps per mile. The calculator gives your own figure and the steps you need for 5 km, 10 km, a half marathon and a marathon.
How far is 10,000 steps?
About 4–5 miles (6.5–8 km) for most adults when walking. At an average 3 mph that is around 1½ hours of walking, spread over the day.
Is the height-based estimate accurate?
It is a solid starting point, but individual gait varies by 10% or more. To measure your stride, walk 100 ft (or 30 m) at a normal pace, count your steps and divide the distance by the steps, then enter the result.
Does running change the number?
Yes — running strides are much longer, so the same steps cover more ground. Choose a running pace and the calculator estimates your stride from speed and cadence, or enter your measured running stride.
How are the calories worked out?
From the MET value of your pace (for example 3.5 for walking at 3 mph and 9.8 for running at 6 mph), your body weight and the time: kcal = MET × 3.5 × kg × minutes ÷ 200. They are gross calories, including what you burn at rest.
Related calculators
Estimates for general fitness and education — individual results vary with terrain, fitness, technique and measurement error. Not medical advice.